Name: Playbook - Hannah Bower - Gym Back, Biceps, Shoulders 9.19.22
Uploaded: 2024-03-06T20:30:23.438Z
Duration: 30 min
Description: Gym Back, Biceps, Shoulders 9.19.22

Loved this one! Tailored and added more back and bis and was perfect.

Emily Storm

A nice lift to ease ne back in after my wrist sprain 😻

Katie

Sally

Kick butt workout ... I did some punching bag after, imagining I was training with Cassian.
Felt pretty good

Kara

Edyta

Maria

As always harder than it looks, great little upper body workout x

Katherine

Kiki

Great workouts! I love those exercises and how they were laid out. It was a nice change to have the back on the bench and do arms and shoulders. I increased my weight and felt strong but now I’m a little worried about recovery and hope I didn’t go too hard and tweak something in the next couple of days if my muscles are too tight in recovery.. I’m still trying to figure that part out with my shoulders, traps and upper back…

Janine Ducharme

Alexandra

Fun little quick upper body workout! 😊❤️

Caitlin

Joleasa

Kayla

Ashley

Just need bench, pull-up bar, cable machine for this workouts

However you can substitute with dumbbells, bands or counter you can hang under for this workout! 

Emphasis is on back! 😊 short, effective and sweet 👌🏽

Incline:
Delt raises
Bicep curls 
Rows- delt & upper back focused 
Rows- Lats & mid/Lower focused

Allow hands to completely come back past your shoulders to get the full stretch on both the delt raise and the bicep curl! 

Raise to shoulder height and lower!

Delt Raises

To get the most out of this exercise keep shoulders pulled back as you extend your arm and curl! Don’t let shoulders round forward during the exercise. Extend hands passed shoulder on the way down. This will increase the tension on the biceps.

Incline Bicep curls

This variation will target the rear delts and upper back. Make sure to pull the weight to your upper chest with your elbows flared to the side or parallel/in line with your shoulders. Squeeze!

Chest Supported Row

This variation will target the mid to lower back and lats. Make sure to row up and back toward your hips and squeeze!

Chest supported row

Circuit 1

Eccentric pull-ups SS kneeling curl to press

•3-5 reps
•4-5 sec eccentric lower down with weight a 1-2 sec pause at the top.

Modify: use a box to help you do the pull up. Try to do as many pull-ups as you can on your own first or use the box very lightly for the pull up and perform the eccentric lower down on your own. If you can’t lower in 4-5sec, just lower as slow as you can!

Modify: use a sturdy counter and do a pull up row. Same concept and lower slowly.

Alternative: renegade row

Eccentric Pull ups

This is a core, bicep, shoulder & rotator cuff exercise: it’s a Big Bang for your buck kind of exercise! 

Key: don’t allow your body to lean back and forth. Your core will engage to keep you upright and stabilized! Press hand straight to the ceiling, don’t pull over your head at an angle, this will require stabilization of the shoulder girdle!

Kneeling curl to press

Superset

Gym Back, Biceps, Shoulders 9.19.22

Morgan

A Really good workout. done the workout with my partner and both our arms are burning, absolutely loving  your app , I normally just do CrossFit so it's nice to change it up a bit . Wer from the UK all the way down in Cornwall 💪 x

Katie Hughes

Dumbbell Upperbody 12.5.22

Question: How do you feel about doing the pendulum rows reverse grip?

Carina

Loved the simple layout of this workout! Very easy to follow and I know I am going to feel it later this week! 😅

Gym Upperbody Pull 11.19.22

Alisha

❤️‍🔥❤️‍🔥 included this with week 1/day 4 of the optional 30 min and under program. Loved the burn in my arms from this

Jessica

That push press finisher is brutal!!! Didn't do entire 60sec both times, I had to pause to catch my breath. 🔥🔥🔥

Sumaiya

Dumbbell Upperbody Push 11.17.22

Rachel Macias

Kaitlyn

Pretty sure that my shoulders doubled in size during this workout 🤪

Dumbbell & Cable Shoulders 11.15.22

This was so good!
Goal this week is to be consistent!
Progress : preacher curls are at 18lbs. I started these with 15lbs 
And  scapular push up + windmill - 1st round I did on knees then full plank position on 2nd.
You just keep drilling "I'm strong" in me!!!! ❤️❤️❤️❤️

definitely going to feel this one 😂😂 great mind muscle connection this morning though!

Dumbbell Delt, Scapula, Biceps 11.4.22

This one is on repeat when I am short on time…

Molly

Jackie

Gym Upperbody 10.28.22

Little bit of tris, bis, shoulders and core - loved it!🔥

Marissa

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Jennifer

Tiana

Gym Upper Body 10.20.22

that plate complex was KILLER. definitely something i’m going to add on the end of more of my workouts. keep ‘em coming!❤️

Gym Back, Biceps, Shoulders 9.19.22

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